Chemically, stress generates reactions in your body that you can identify, block, and transform. It is an ideal technique for leaders under a lot of pressure.
One of the goals of professionals is to be leaders, but would you know how to manage your emotions in times of crisis, situations under stress, or pressure to solve problems? The reality is that less than 80% of people are good at it. But don’t worry, there is a solution and it’s called neuroscience.
Neuroscience is a discipline that is responsible for studying the structure, organization, and function of the Nervous System, mainly the brain. A skill that anyone can learn, reinforcing the idea that most of what we live can be controlled through our mind by following these Neuroscience tips to control your stress.
Take care of your body position
Body posture is the first thing you should correct in a stressful situation. To do this, your back must be aligned with your neck, maintaining the cervical and lumbar curvatures and distancing the shoulders as much as possible concerning the ears. Support your entire back on the back of the chair or seat, without putting your head forward, since it should be located in a plane anterior to that of our cervico dorsal column. By practicing this pose daily, you will improve it little by little.
When we are under a situation of excess pressure and stress, our brain works in the following way: we feel the need to leave or flee because the amygdala interprets the situation as a threat; this causes your brain to secrete hormones that indicate it to the nervous system that it is prepared to take drastic measures. Breathing becomes shorter and faster, flooding your muscles with blood, the peripheral vision fades, and despair and stress begin to creep in.
Practice slow and deep breaths
Dedicate between five and ten minutes a day to this practice, which will be very useful in times of stress. To do this, you must breathe in and out slowly and deeply through your nose, gently letting the airflow without resistance and trying to focus your attention on the act of breathing. You can put one hand on your chest and another on the navel, noticing how your abdomen moves, as well as count your pulsations or make small retention with the air inside or outside the body.
Label the emotions
To keep the situation under control it is necessary to break into this cycle. The amygdala is the part of the brain where memory is processed, emotions are interpreted, and where decisions can be made viscerally – not recommended.
Keeping the situation under control can be much easier if these emotions are named and labeled. That is why the recommendation is to analyze the situation and how you feel, giving a name to those feelings, this allows us to catalog the situation and create a state of dominance and control. You know what happens; now it’s a matter of mastering it.
Spend a few minutes salivation
You can carry out this process for three or four minutes each day. To do this, place your tongue at the base of your mouth, with the glottis and muscles of the face relaxed and your jaw without tension. Gently slide the tip of your tongue, without moving the rest, towards your gums and the back of your lower teeth. In high-stress situations you can apply this technique, breathing gently through your nose and working your body posture.
However, you can use your own body to combat stress. Finding a quiet place and putting into practice the following three strategies, you will be able to calm yourself and reach a state of greater peace and relaxation. Take good notes of them! On the other hand, do not forget the weight of a correct diet, and the usual practice of physical activity